7 Great Foods for Pregnancy and Breastfeeding

There’s nothing like motherhood. It’s a full-time job, and it’s also one of the most rewarding things you can do. You’ll spend sleepless nights rocking them to sleep; countless times cleaning scrapes and cuts over lunch; holding them while they cry; happily watching while they grow. 

And it’s one of the hardest things you’ll do. Should you choose to breastfeed, taking care of yourself is so important—especially in the beginning. With that, we understand planning out meals is important, so here’s our list of the best foods for pregnant women and breastfeeding moms. 

Avocados

Avocados are a superfood for a good reason. They are packed with oleic acids, better known as heart-healthy monounsaturated fats, which help reduce inflammation. Avocados contain more potassium than bananas,  offer a ton of healthy fat, and may help lower cholesterol.

Oatmeal

Delicious, hearty, and filling, oatmeal is an excellent source of complex carbohydrates, which are crucial for pregnant women and breastfeeding mamas. It also contains lots of iron, vitamin B-6, vitamin A, and calcium. Plus, it has plenty of fiber to keep you full AND keep your gut microbes happy. We like pairing oatmeal with a healthy fat source (think almond butter, chia seeds, or hemp seeds) and protein (mix in some collagen peptides or eat alongside some eggs) for a balanced meal. 

Pumpkin seeds

Pumpkin seeds are a great source of healthy fat and protein. On top of that, they offer vitamin K, phosphorus, magnesium, iron, and antioxidants like carotenoids and vitamin A. They may help lower blood sugar, reduce the risk for certain types of cancer, and support heart health. An added bonus? They’re an easy and portable snack, perfect for mamas on the go! Or try our Avocado Ranch salad with pumpkin seeds!

Ginger

Many people have talked about the benefits of ginger, both for postpartum and overall health.  But nursing moms, take note that ginger is also believed to be a galactagogue, with the ability to increase milk production. Talk about a win-win!

Mushrooms

Certain types of mushrooms are rich in beta-glucans. What does this mean? Lactogenic power, people! Certain mushrooms, along with other foods with beta-glucans, offer the amazing ability to increase milk production in moms.

Green Leafy Veggies

When it comes to moms who are breastfeeding or even pregnant women, it’s not all about telling your older kids to eat their green leafy vegetables like spinach, kale, or cabbage. It’s also about eating green leafy veggies yourself. Green leafy veggies contain phytoestrogens, which have been shown to benefit milk production. They also help reduce the risk of heart disease and lower blood pressure. Try our Spinach Bacon Salad, which has a lot of great green spinach. 

Turmeric

While turmeric is the latest trendy super-ingredient, it’s famous for a good reason. It contains anti-inflammatory properties, plus it’s been demonstrated to help prevent mastitis. It’s also highly beneficial for your immune system. Drinking squeezed juice is a great way to get turmeric into your diet. 

There are so many more foods and ingredients that are beneficial to breastfeeding moms, but at the end of the day, trust your body. It will tell you where inflammation lies, where the balance lies, where peace lies — even if it’s not exactly happening in the middle of the night.